Study Guide Flashcards
<p>According to the NASM Code of Conduct, list four guidelines a trainer must adhere to protect the public and the profession</p>
<p>1. Not diagnose or treat illness or injury unless for basic first aid or if the Certified Professional is legally licensed to do so and is working in that capacity at that time2. Not train clients with a diagnosed health condition unless the Certified Professional has been specifically trained to do so,3. Not begin to train a client prior to receiving and reviewing a current health-history questionnaire signed by the client.4. Hold a current cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification from a NASM-approved provider at all times</p>
<p>Describe “forecasting” as it applies to the business fundamentals of professional fitness</p>
<p>Making informed predictions based on previous performance indicators and existing trends</p>
<p>List the 10 steps to business success in fitness</p>
<p>1. Decide on an income figure2. Identify weekly earnings required for that goal3. Calculate the number of required weekly sessions4. Identify the required closing percentage5. Create client conversion timeline6. Identify the total number of interactions required based on the closing percentage7. Identify the required amount of daily interactions8. Do an hour by hour daily breakdown of interactions9. Make sure you obtain contact information10. Conduct follow-ups</p>
<p>What are the 4 P’s of marketing in fitness?</p>
<p>1. Product2. Price3. Placement4. Promotion</p>
<p>Define "prospecting"</p>
<p>Implementation of methods designed to search for new clients</p>
<p>4 key steps to "asking for the sale"</p>
<p>1. Be visible and available2. Be confident enough to ask for the sale3. Display value and quality of service. Market your personality as well as your product4. Remain in consistent contact with your clients</p>
<p>What are the ways to overcome the objection of a sale?</p>
<p>- empathize with and understand the client's concern- isolate the actual drawbacks- remind the client of the benefits- make a plan to resolve concerns</p>
<p>List 5 tips that can enhance the quality of communication</p>
<p>– Use of appropriate body language– Provide an explanation of important concepts– Show empathy and compassion– Use positive reinforcement– Use positive greeting protocols (smile, handshake. hello)</p>
<p>Describe non-verbal communication and how it takes effect</p>
<p>Visual and auditory expressions of intent and feeling that exist outside of written or spoken speech</p>
<p>Define "active listening"</p>
<p>Practicing listening as an act of genuine interest</p>
<p>Describe the differences between open-ended and closed-ended questions</p>
<p>Open-ended questions allow the questioned party to elaborate with detail. Close-ended questions only require a yes or no answer</p>
<p>Define “reflecting” with regards to trainer-client communication</p>
<p>Relaying back your interpretation of what the client has communicated</p>
<p>Define “summarizing” with regards to trainer-client communication</p>
<p>Making brief reflections of what has been communicated to indicate that information has been taken on board</p>
<p>Define SMART goals</p>
<p>SSpecific MMeasurable AAttainable RRealistic TTimely</p>
<p>List eight important considerations in goal expectation management</p>
<p>1. Understand the client’s motivations2. Hone in and clarify vague statements like “I want to get fit” or “I want to look better”3. Allow clients to verbalize their goals for more clarity4. Identify unrealistic outcomes5. Set goals based on the SMART principles6. Be able to contrast between product and progress based goals7. Be aware that progress occurs at different rates for different clients8. Identify how and when each client’s goals will be reassessed and revisited</p>
What are the 4 forms of support a trainer can implement?
– Instrumental support in the form of practical applications and infrastructure
– Emotional support in the form of positive psychological reinforcement and encouragement
– Informational support in the form of facts and evidence that provide direction and indicate efficacy and reliability
– Companionship support in the form of positive social associations such as family and close friends
List four potential psychological benefits of exercise
– Promotes positive mood
– Improves the quality and quantity of sleep
– Reduces stress
– Reduces indicators and risk factors of anxiety and depression
List 5 common barriers to successful behavioral change
– Time constraints
– Setting unrealistic goals
– Inadequate social support
– Social anxiety and low self-esteem, Convenience or addictiveness of current behavioral patterns
What key topics should be discussed at the end of each initial session with a new client?
– If the client is ready to begin or has any further questions/queries
– The social dynamics, etiquette, and training culture of the facility
– Dress code
– The potential outcomes of interactions with other clients/members
Define the 3 main functions of the nervous system
The three primary functions of the nervous system include sensory, integrative, and motor functions. Sensory Function is the ability of the nervous system to sense changes in either the internal or external environment. Integrative Function is the ability of the CNS to analyze and interpret sensory information to allow for proper decision making, which produces an appropriate response. Motor Function is then the body’s response (via the efferent pathway) to that integrated sensory information, such as causing a muscle to contract when stretched too far or changing one’s walking pattern when transitioning from walking on a sidewalk to walking in the sand.
Tendons
Connective tissue bridging muscles to the skeleton
Fascia
Connective tissue that consists of a tough fibrous membrane that holds muscle tissue together
Fascicles
Muscle fiber units bundled within a single muscle
Muscle Fiber
Cylindrical cells that produce and resist force through mechanical contraction allowing organisms to move and reposition
Sarcomere
The muscle fiber’s fundamental contractile unit consisting of protein filaments actin and myosin
Sliding Filament Theory
That contraction of muscles takes place through the sliding of actin and myosin
Type I (slow-twitch) muscle tissue
Predominantly aerobic muscle fibers responsible for sustained focused contractions and have a relatively higher mitochondrial count for that reason
Type II (fast-twitch) muscle tissue
More anaerobic, these fibers are tasked with short, explosive contractions aimed at generating power and speed
Motor unit
The smallest functional unit of a muscle and motor unit system
Neural Activation
Stimulation of motor units through delivery of mild impulse. Also known as warming up.
Neurotransmitters
A signaling chemical release at the end of nerve synapses used to transfer impulses across nerve junctions or to muscle fibers
Skeletal System Functions
Structural integrity and support, protection of vital organs, mobility, anchoring of organs, production of blood and endocrine hormones
Non-synovial Joints
Maintains structural integrity by joining bone segments not required to perform movement
Synovial Joints
Joints which allow smooth movement between two or more adjacent bones
Major Motion Types
Spin, slide, and roll
Hinge Joint
Sagittal plane. E.g. elbows and knees
Ball-and-Socket Joint
Full axis mobility. E.g. Pelvic and shoulder girdle
Arthrokinematics
The science of joint motion
Endocrine System
The system responsible for the production and secretion of hormones
Testosterone
Anabolic male sex hormone
Estrogen
female sex hormone
Growth Hormone
Anabolic tissue growth hormone
Insulin
Energy and micronutrient regulation hormone
Cardiorespiratory System
System comprising of the heart & blood vessels (circulatory) and lungs (respiratory)
Cardiovascular System
The heart and blood vessels
Respiratory System
Lungs and breathing system
Cardiac Muscle
Involuntary heart muscle, relatively more rigid than skeletal muscle
Right Atrium
Gathers low oxygen blood
Left Atrium
Gathers oxygenated blood from the lungs
Sinoatrial Node
Myocyte clusters that generate electrical impulses that determine heart rhythm
Right Ventricle
Pumps low oxygen blood to lungs
Left Ventricle
Pumps oxygen-rich blood through the body
Arteries
Vessels for oxygenated blood
Veins
Vessels for deoxygenated blood
Arterioles
Small branches of arteries
Capillaries
Smallest blood vessel units. Chemical exchange sites
Venules
Smallest branches of veins
Stroke Volume
The volume of blood circulated with each pump
Heart Rate
The frequency of heartbeats per minute
